CHRISTMAS NEWSLETTER// .
Guys I have been wanting to do a regular newsletter for all my clients and supporters for ages but just never managed to get it together.
Now thanks to my amazing admin team @proassistva
I have the time and resources to do a regular newsletter.
If you are (or have been) a client or supporter of Samantha Dhu Counselling you should have received a copy (in your inbox.) If you would like one and haven't received one please send me a DM and I will gladly add you to my email list.
(With thanks for Photo by Rodolfo Marques via Unsplash)
Hey everyone! I was supposed to go to the gym and exercise today. The gym I attend is usually empty, except from 2-3 other people from a psychiatric ward. But when I walked into the gym, I could see three other people there. They were extremely loud, and stared at me and the other people from the psychiatric ward. I didn't manage to do any exercise, my social anxiety kicked in really bad. I went outside for some fresh air, and I started to think about a lot of different things. And the thought that kept me occupied the most was "Something bad is going to happen today, because I didn't exercise like I was supposed to"... In other words, my OCD kicked in. And now, over one hour later, I still feel very anxious. ~tw~ Didn't help that I had to eat lunch either. Fortunately, I was aware of the content in the food I ate, so that's good I suppose. ~tw over~ I really want to go home, watch "Modern Family" on the TV, and relax on the sofa. But I can't do that at the moment... Why am I so stressed out today?😖
You guys have made this year so magical, thank you for all the support. Just a heads up that my Etsy is currently closed for the holidays. Still open for digital commissions though, just drop me a message. ❤️
We've been a bit quiet lately and taken some time to rest up and create content for issue 2. It's important to stress less sometimes. My mind goes into serious overdrive sometimes. Take a step back to step forward.
Original artwork by: @konnichiwagrl
Dear ana- leave me alone and let me live my life. Let me be. I can beat you. I don’t need you. In the time when I isolated myself from the society that created a massive wall of anxiety, I found you and I thought you were a friend, a trust worthy voice that I listened to. BUT I was not in a place to think straight. So please- now that I’m getting the hang of living again- please just go away, please.
Therapy threw me into a fit today, but it was for the better🌟 🌿breakfast~zoats 🌿lunch~hearty kale and sweet potato salad 🌿dinner~stirfry rice with veg and hidden baked tofu🤪☺️ 🌿dessert~an amazing vegan chocolate mousse by @nakulaorganic
Yes 👏👏. Be selective, picky and demanding with who/what is taking your time and energy! Authorize yourself to choose, to say no, to postpone. You are in charge. Choose where you put your efforts. Set boundaries. And I think this list from @theambitionplan
is very nice! These are the great criteria to choose where you put your efforts and energy. It has to empower you and/or makes you happy and/or gives you money! So it’s work, learning and pleasure! Yep! That’s it! You are in charge! Your time and energy are no open bar happy hour take it all!!!! Live by your own terms! Defend your peace and your comfort. It’s okay. This is being respectful of yourself. And when you respect yourself, this is when people love you respectfully too! Saying yes to everything it’s begging for love, it’s nourishing the idea you are not worth or good enough, that you have to prove yourself by giving everything to others. STOP! You are enough. You are worth unconditional love, support and respect. You have rules and boundaries and you fight for them. That’s the reasonable balanced mindful life we all need. Be selective! Your time and energy are not for everyone! Happy Monday! Take care 💜💛💚🧡💙❤️
Forget the traditional stuff on all of our to do lists. What about the most important things? Be present. Be mindful. Yeah, add that to your list.
Struggling with mental health difficulties? Contact us at Act with Purpose Psychology in Brunswick on (03) 8595 3047 or at firstname.lastname@example.org
Image credit: @skybanyes
Life Lesson’s #5
-Using your financial situation to build trust & honesty in your intimate relationship -Using the past to learn life lessons and relive positive memories -Using life lesson’s so that you don’t make the same mistake again -Eject from situation when there is ego, release emotional buttons then reconnect authentically -Love Language -Visualisation
Last week was so physically challenging with the release of preverbal emotions. It never ceases to amaze me what we hold onto unconsciously in our body's, in our minds. This week the challenge is to begin to identify and let go of the parts of me that have been operating for decades due to being separated from my mother.
I also did some research today. I started with researching about letting go. I've been aware for some time that letting go meant I move increasingly into the plan and purpose for my life. However, with last weeks revelations, I also did some research around anxiety, attachment and relationships.
It's going to be a daily journey of putting language around my emotions, of recognising when I'm sabotaging myself all in order to create a framework my brain can work with, can understand, and allow me to move forward with an increasing sense of a secure self.
I love this definition of SELF: the system that organises our experience. Too often I hear people spouting off that if you pay any attention to your self awareness then you're just self centred. They mean it in the most impolite manner. However, applying this definition to Cptsd with the understanding that trauma creates disorder in the natural order of the brain, you can begin to see WHY it's necessary we pursue and awareness and understanding of SELF.
Without it we cannot add structure to our day nor can we reparent ourselves and increase our brain health! I most definitely am paying attention to my internal systems and adjusting and reordering them to further increase not just my brain health but also my overall health, my emotional health and my ability to work more often than not.
Last time I worked for 10 days straight I was ill for 3 months straight. I won't be going down those roads again! The more we learn about trauma and it's impact on our brain and our internal systems the greater we see the need for the education to be spread far and wide.
May you also pay close attention to your SELF and begin the journey of reclaiming your life, from the inside out!
#geniustip #cptsd #anxietyfree #nomoreanxiety #anxietyrecovery #thesoullady #togetherwecan
Feeling good and considering a palm tree as a Christmas tree substitute? 🤔🎄😂
I ❤️ psychobiology. Understanding how emotions and experiences can change the brain’s chemistry and composition feels SO empowering to me. ⠀
Approximately 1 in every 13 people will develop PTSD in their lifetime. ⠀
Luckily, PTSD is a treatable and manageable condition for many. Good trauma therapies help the brain to process through the traumatic memories. ⠀
This helps the brain to:⠀
🧠 distinguish past from present (hippocampus),⠀
🧠 send signals that slow down the nervous system (amygdala), ⠀
🧠 reduces reactivity to triggers (prefrontal cortex)⠀
All credit for this awesome and educational graphic goes to @ptsd_uk.
Go check them out!
Me almost two years ago when I still had to always carry mint gum with me and was having up to 8 hours of panic attacks back to back every day. I’m so proud of all of you for making it this far and I promise even if it might seem hopeless, things will and do get better. I’m so grateful for everyone around me who has helped me during this difficult time and I’m also proud of myself because even when I was crying, hyperventilating and scared shitless, I got through it despite how horrendous I felt. I’m not a very strong person, which is why I know that all of you can and will get through this because you are all so strong and deserve to. And that doesn’t jus go for emetophobia, it goes for any of you who may be struggling either due to mental illness, family issues, physical illness etc. I believe in you and love you all. 💜
#anxiety #anxietyrecovery #anxietyrelief #depression #depressionrecovery #emetophobia #emetophobiarecovery #emet #motivation #monday #selfhealing #healing #flashback #love #selflove
You will be told that being the real you is not OK. Sometimes out of love, more often out of fear. .
The problem starts when you agree. Little by little you give away your power, dim your light, be less than, conform to their blueprint...to stay safe. It’s not your fault. We are a social species and we need connection to survive, so you will do whatever it takes to stay part of the tribe. .
But you’ll suffer for it. Your mind, your body, your happiness, your health, your dreams, passions, life path...adjusted, knocked off course. The pain you feel is the pull of your true path attempting to drag you back on track whilst you pull to stay off. .
When the pain of being off track is more than the pain of re-learning who you were always supposed to be and the fear that you may lose your place in the tribe if you do, is when you start to feel better. .
#hypnotherapy #onlinetherapy #anxiety #anxietycoach #mentalhealth #mhealth #meantalhealtheducator #mentalhealthwarriors #anxietyhelp #anxietyrecovery #anxietyfighter #anxietysucks #anxietywarrior #anxietyfighter #selfcarethreads #stressless #antistress #stresskills #mentalhealthblogger #selfcarecoach #stressnomore #hypnosisworks #femalewarrior #tattoo #wildwomansisterhood
Write down the plan for your Christmas. Often by writing things down they become more organised and less overwhelming. Once you know what needs doing you can allocate days and times to do those things. Once they are done for the day you are allowed to sit down and relax.
If you're struggling, just try to take it one day at a time. I'm here for you.
Do you have some questions about psychotherapy & counselling?
Here are some of our FAQs from our website
Who is Counselling & Psychotherapy for?
Counselling & Psychotherapy can be helpful for anyone. It can be beneficial for anyone who wants to have therapy of some kind; however, in our experience, it may not be helpful if you attend therapy because you have been told you have to or given an ultimatum.
What is Counselling and Psychotherapy?
Counselling & Psychotherapy are forms of talking therapy that aim to support you to explore & resolve problems, difficulties, aspects of your life that are perhaps making you feel sad, angry, anxious or unsettled.
How can it help me?
It may help you to come to terms with loss or grief, past relationships with partners, your parents, friends or siblings. It may help you to believe in yourself, improve your self-esteem, confidence & enable you to live your life the way you want to, with the knowledge that you are happy & free from self-doubt.
What if I don't know what the problem is?
We have many people contact us who want to change the way they feel but don't know what is causing them to feel negative. Your therapist can help you to explore your feelings, your past & present, your hopes & dreams for the future & to help you to understand yourself.
How does it work?
You will book an initial session with either Rebecca or Laura who will help you to think about what you would like to achieve from therapy. You will then agree a time & day that you will meet, depending on your needs/wants. You will meet the same therapist (as long as you get along with them) for as long as you chose to.
Some people worry about the confidentiality of their therapy. At Hertfordshire Therapy Centre what you discuss with your therapist remains confidential. The only time that your therapist is legally and ethically bound to break confidentiality is if they have concerns for your safety or the safety of someone else. Should your therapist have a concern for safety they will discuss this with you as soon as it arises.
Where are we based?
Welwyn Garden City & Hoddesdon, Hertfordshire (Click link in bio)
I have no idea who reads these, but if they help just one person then it’s worth it!
Anyway, at this time of year we can get stuck thinking about what is missing in our lives or what we should have and don’t. I find myself looking back about 14 years to where I was at Christmas. Rock bottom; no job, no friends and was barely leaving the house. I reflect on how I am now, how far I have come. Yes it has taken time and it’s not been easy, there have been many people along the way who have helped and guided me. What I am trying to say is never lose sight of how things can and WILL get better. Even small changes are good, be proud of these little changes and celebrate them.
Had an appointment with Queensland Eating Disorder Services today at the RBWH. After waiting an hour past my appointment time finally was seen by the head doctor who was surprised I have no medical complications. He reckons I have 1 month before I start having complications if I continue restricting my food intake. Normally hate new people and male doctors but he was alright. According to him I have an eating disorder that stems from past trauma. Did not like the dietician though. She said it’ll be easy to recover and eat properly cause it’s not like I’ve been restricting for 30 years 🙄 nah just try on and off since I was 8. Don’t really believe the doctor though I’ve been at a much lower weight and a more consistent restrictive diet and not wound up in hospital so I’ll be fine. He wanted to call mum because they like to involve family but I asked for him not too. I don’t want her worrying and watching everything I eat when I go down for Christmas. Seeing Lauren tomorrow as usual and then Natalie on Thursday and I’m done with appointments until the new year! Little scared about having no support until mid January but oh well. ~
#recovery #traumarecovery #anxietyrecovery #eatingdisorderrecovery #ed #restrict #mentalhealth #recoveryjournal #scrapbook #ptsd
“Keep your face to the sunshine and you cannot see the shadow. It’s what sunflowers do.” - Helen Keller
A video this morning! And my 200th post!! Yay!
Grated carrot ‘cake’ overnight oats topped with almond butter. I still prefer using carrot purée to make these but grated is good too. Have a good week. .
Details: 0.75 cup oats // 1 tbsp ground flaxseed // 80ml soya Greek yogurt // 200ml cup soya milk // optional 1 scoop unflavoured rice protein powder // optional 1-2 tbsp oat flour if you want it THICK // a finely grated carrot // 1 tsp cinnamon
Before Monday rolls around, make sure to put aside some time to do something just because it makes you happy. #selfcarematters
What have you done for yourself today?
for more daily inspiration and self-care tips!
There it is again.
The pain, the fear
But also the joy and love.
All in one wave.
Anticipation knocks at the door.
My heart races at the thought.
What will happen?
When I start to get down on myself for feeling like I’m not making progress, I look at pictures from a year ago. It helps put everything in perspective. On the left is me a year ago - very sad and very, very drunk. My eyes are bloodshot and my face is puffy. Earlier I had thrown a knife into the wall and sliced my hand open. I remember feeling miserable that night and snapping a picture to document how I felt. I haven’t been truly “drunk” since then. I don’t use alcohol to cope, I never crave it, and I feel massively uncomfortable after just one drink. Even though I feel depressed and anxious at times, I still take care of myself and shower myself in self-love. I know the feelings will pass. I’m not perfect, I’m a work in progress, but goddamnit I’m getting there and every day brings me closer to the woman I aspire to be. ❤️
Survived my first semester of college. If someone would’ve told me mid-October I was going to pass all of my classes, meet some of the sweetest people, and honestly be excited for next semester, I would have laughed in their face. But by the grace of our faithful Savior, that is exactly where I am. I’m so thankful for all of the people I have meet in Ames who support me and care about me, for the girls I’m planning to live with next year, for getting all A’s (and one A-) my first semester at ISU, and especially thankful for God’s loving and guiding hands for carrying me through the semester. Praying big thankful prayers tonight.
Hope you all had a killer Sunday Funday or got some rest if you needed it!! ❤️
🤘🏻Sunday nights are for setting goals and intentions for the week!
It’s the week before Christmas and as the holiday madness increases, it’s easy to fall off of your plan.
While that’s ok for some ppl...there are those who aim to maintain this time of year and find themselves having trouble all the same. 💪
Here are 3 tips to help stay on track during the home stretch of this holiday season:
❤️1. Post your goals on the bathroom mirror and your computer. Seeing your goals daily and repeatedly will help keep you motivated and focused.
❤️2. Prepare for daily unknowns and challenges. Make a back up plan for any thing that might come your way while staying committed to your health and fitness goals.
❤️3. Keep a journal of your efforts and accomplishments. Write it all down and celebrate each one! It’s a proven fact that tracking yourself greatly improves your chances of hitting your goals.
"These mountains that you are carrying, you were only supposed to climb." - @najwazebian
After relistening to a few podcasts this weekend by @lewishowes
, Najwa, @andyfrisella
Concerning mental challenges - hence my lack of activity this weekend on social media.
Do you carry burdens, challenges, problems, and more with you as you move forward in life?
These are those proverbial mountains.
It's easy to do, and do them both consciously and unconsciously - for a various number of reasons.
More than likely we do this for safety - so we can go hide inside ourselves and shut everybody out - including those who care for you and want nothing but to see you thriving and happy.
But these mountains are meant to be faced head on, progressed through (climbed), and overcame and NOT meant to become a burden that hinders growth and progression.
The fight or flight response mechanism...
Besides, don't you want to be happy and thriving? Do you not want to make others happy to both know you, to be in your presence, and more?
Then learn from these challenges, problems, and events that burden you and use them for growth and progression.
Growth is painful, it makes you uncomfortable - but that means you're living.
And if you're fortunate enough, you'll find someone/a group of people who will stick by your side - unconditionally through it all.
I know, I may come across or seem like a hypocrite for this - as it to some I'm just stuck in mud spinning my wheels. Especially the past few months (if not longer) with respect to my mental health stability.
But, I will not stop from trying to get better!
So stop carrying those mountains and climb them instead...
I Love you all, gratitude and appreciation for each and every one of you!
A year ago 😯
I didn't think I'd changed much. But thinking about it? This has been an important year for me.
This time last year I was trying to get over a relationship that had ended in heartbreak, admittedly mostly because of mistakes I'd made. I was struggling to come to terms with being alone again, with having to deal with life by myself. And I think that's how I've changed over the last 12 months.
I learned that being alone isn't always a bad thing.
I went to the movies by myself. I went to concerts by myself. And most of all, I spent time getting to know myself.
Looking back on this time last year, I think I've realised my self-worth. I have flaws, probably more than my fair share, but I'm a good person. I'm funny. I'm compassionate. I'm committed. So now, the people in my life? Are there because I want them to be, not because I'm afraid of being alone 💙
#codependency #movingforward #mentalhealth #recovery #realrecovery #positivity #mentalhealthawareness #healing #selflove #selfacceptance #leatherjacket #alternative #bpd #borderlinepersonalitydisorder #ptsd #anxietyrecovery #socialanxiety
What would that be? For me: If I had to sum it up to 5 things....
What about you? 1-5 things that looking back at your younger self you needed? ⬇️⬇️ 😉 @inspiredtea
All is merry and bright. 🎄☃️ .
A Sunday full of baking, and now I am settling down with a cup of tea to get some coaching work done. There is literally NOTHING that makes me happier than doing things for other people. Hence the hours of baking cookies and now helping women find their confidence again. Watching people smile when they find their stride or their favorite thing lights me up inside. Watching people soar is like all of these twinkle Christmas lights, they shine brighter together. WE shine brighter together. 🦄💕
The one thing that I truly cannot thank this coaching opportunity enough is for a positive mindset…a strong mindset…a mindset that I don't care what others think because I KNOW where I am going, and the mission I have to bring others with me..
I didn't always have that.
I would bend and break when I was presented with a hardship. I had terrible self love and an even worse image of myself. The Sunday night anxiety was dreadful, and I was a robot going through the motions of life.....
I just thought that was normal. But I was wrong.
When I started my coaching business, I was told to invest in myself. In my mindset. Every single day. I thought it was weird at first. But holy buckets was I wrong once again.
The next time you see a happy, positive, outgoing, fearless person..know they brought themselves there. .
You don't know where they have been, what they have gone through, but you see where they may be now, and where their DRIVE and VISION and HEART has brought them.
Tomorrow, I am starting a 3 day info session into what I do as a health & lifestyle coach. I want to share my heart as I dig deeper into what this coaching opportunity is all about + how I got started + how you can too. .
Dont let the term coach intimidate you if you feel you cant do what I do. .
Dont let your preconceived notions of a 'network marketing' opportunity keep your opinions surface level and negative.
Because I can tell you 100% my entire life has been changed through this opportunity, and I want to pay this life and freedom forward. .
Take my hand, drop your email below and I will send you the link to join 😘
#naturallyempoweredliving #beyoustriveforsuccessliveyourdream #edrecovered #bodyconfidence #bodypositivity #anxietyrecovery
#firsttimemom #babyonboard #pregnancyjourney #motherhoodsimplified #boymomlife #firsttimeparents
#firsttrimester #secondtrimester #thirdtrimester #bbgmoms #momhood #momlife #pregnancyjourney #pregnancydiary #coffeaddict #peanutbutteraddict #dogmom #hikinggirl #dogmomlife #homerenovation #scrublife #nursesofinstagram #nurselife #wifelife
WANTED FOR 2019: 10 WOMEN WHO CARE ABOUT HEALTH and have a FIRE 🔥 burning for MORE in LIFE!
Just type your email below (without the .com) 📧 and I'll send you everything you need to know!
My FAVORITE part of what I do is mentoring other coaches to reach their goals impacting others and growing successful businesses in the process! #empoweringwomen
I'm looking for WOMEN who: 🔥 Love the thought of inspiring and helping others to live a healthier lifestyle.
🔥 Would love to get paid for sharing their health and fitness journey via social.
🔥 Are self-motivated and driven to succeed!
🔥 Are looking to either build a legit side-hustle income OR a full-time, 6 figure income over time.
🔥 Are coachable - success leaves clues and when you learn from those before you that will help you be successful, too!
Something that may surprise you?
NO EXPERIENCE NECESSARY!! —
💞 I provide you with the training!
💞 I mentor you one on one to reach your goals!
💞 You do NOT need to have a transformation to START!
💞 You’ll have an instant team of other women by your side cheering you on!
So does any of this sound like a good fit for you? If so, type that email below (again, without the .com) and I'll get back with you soon!
___ 🇺🇸 🇨🇦 🇬🇧 only! If you are already working with a coach please reach out to her. ❤️
Me yesterday: I’m so excited for my long run tomorrow.
Me today: Maybe I can lift my hand high enough to get this cracker into the selfie. 103 fever, body aches, other unspeakable symptoms.
I had a conversation with a friend today in which she said, “you are a lighthouse now,” to my openness about mental health. First of all, what a wonderful thing to hear. Second, it took me back to an essay I wrote at the beginning of college, the conclusion of which was that I didn’t want to be an explorer of the world, but instead wanted to remain as a lighthouse. The irony. In the next few years, I went literally around the world, lived abroad, took on many different jobs and projects, and generally took everything to its fullest extent (in both healthy and unhealthy ways). And in the process of trying to figure myself out, I read deeply and broadly on mental illness, mental health, and related topics; it became a sort of ersatz hobby.
And here I am, seventeen years later, being called a lighthouse. And I love it. It’s such an honor. I would like it if it helps a few people avoid feeling as alone and scared as I did. So I’m going to light up and share what I’m able. Maybe former ships make the best lighthouses. 🛳⚓️ #lighthouse #mentalhealthawareness #fightthestigma #mentalhealth #mentalwellness #mentalillness #depressionrecovery #anxietyrecovery #ocdrecovery #love #friendship #selfcare #selflove
The holidays are very stressful because of expectations, stress, comparisons, reunions with people we may have outgrown, etc. We took 10 minutes today to dig into our memory and go back to the time we felt complete peace at Angkor Wat. We had observed monks sitting in silence, praying for the health of the world, and living in the present moment. If you’re anticipating disappointment this holiday season, take a few minutes to adjust your expectations. Write down 5 things you’re grateful for in this life. All other things (gifts, parties...) are extraneous 🙏🏼.
its the holidays so I’m making sure I load up on all the fresh, in season produce to balance out the other treats I’ll be celebrating with.
beet hummus with roasted romanesco, golden beets + purple carrots. a very yummy, non boring way to get those phytonutrients in.
aim for a plate with all the colors 🌈 so your mind stays healthy + happy and your skin glowing for those holiday parties. win win. 😉